DASH DIET A Dietary Approach to Stop Hypertension

A diet which is rich in magnesium , calcium and potassium and has minimal quantities of sodium is called the DASH diet. Dietary approaches to stop hypertension or DASH diet are mainly focused on lowering or controlling the blood pressure for a healthy body. This diet consists of eating more low fat foods and dairy than and cutting down all the rich in fat foods and trans fats along with cholesterol. It is a dietary method to control higher levels of blood pressure without medications and heavy treatments.

 It’s a kind of diet which is divided according to the severity of hypertension issues. One is the Standard Dash diet (2,30 milligrams of sodium each day) and the other one is a lower sodium dash diet (1,500 milligrams of sodium each day)  Dash diet is a revolutionary addition to the world of healthy diets. According to the National Institutes of Health , it is one proven way to cure ailments related to blood pressure by changes in diet and lifestyle. By cutting down the usual consumption of sodium , which is upto 3,400 milligrams a day to a point of 2,500 milligrams on a daily basis is a self explanatory healthy move. 

Below mentioned is a list of foods which are and aren’t supposed to be consumed by the one who is on Dash diet. 


Foods which can be consumed in the Dash diet are :

  • Fruits 
  • Green leafy vegetables ,
  • Dairy products 
  • Nuts
  • Seeds 
  • Legumes 
  • Lean meats
  • Yogurt 

Foods which cannot be consumed in the Dash diet are :

  • Candies 
  • Cookies 
  • Sodas 
  • Chips 
  • Salted nuts 
  • Pastries 
  • Snacks 
  • Sweetened beverages 
  • Prepacked foods 
  • Pizza and Burger


Along with the termination of hypertension , there are alot of other benefits which are complementary with Dash dieting. They are as follows : 


Prevention of Osteoporosis :

Since the diet is full of calcium and magnesium , the bone ailment termed as Osteoporosis is actually prevented and dealt properly. Dash diet improves the bone quality and adds strength. Many doctors prescribe this diet to patients to take care of bone health during ageing. 

Lowers the risks of cancer : It is peculiarly a healthy diet and doesn’t have any carcinogenic substance. As a result of which , no risks of cancer are found.the blood purification and every system is profoundly healthy and is revitalised by such a diet.


Improves Insulin Resistance :

The most amazing benefit of Dash diet is to have zero chances of diabetes and improved quality life by better sugar regulation in the body. Not only sugar but every complex molecule is broken down properly by the body during Dash diet.

Lifelong wellness : This kind of diet ensures less complications after a certain age and it guarantees a better future body during the late 60s. Not only that but the immunity is also quite remarkable as compared to those elderly people who consume the regular diet.


Accessible food plans :

The diet which is prescribed in Dash diet is easily available in every supermarket. It is not as tough as gluten diets or like the Keto diet. It is highly recommended by every doctor as it is quite accessible. 

Nutritious and balanced diet :

the food routine in Dash diet is very upto the mark. Proper nutrition based food plan and that too according to the particular body requirements is what one gets in Dash diet.


Quicker health Betterment :

The results in the regulation of blood pressure , better heart functioning , stronger structure of the body is experienced by the person consuming such a diet. The effects are quite spontaneous and are very impressive. 

There are a few drawbacks to this unique kind of diet. They are as follows : 


Tough to continue for longer durations :

Not really a diet which can be continued by a person for longer terms as a person might feel sleepy or lethargic. As a result of which , the person gets agitated and discontinues.


Not meant for weight loss :

Although it has a lot of benefits but of what good a diet is , if it doesn’t help one reduce weight. Hence , it’s not really beneficial at that point. 


Unorganised diet plan :

no doubt Dash diet is very easy to execute but it is also the most unorganised diet in the sphere of food and nutrition. 


Increased Fluid Retention :

lack of sodium also leads to an issue of fluid retention. That is one reason why people avoid the Dash diet and find it not quite beneficial. 


Anxiety issues :

Not eating food according to one’s preference makes a person anxious and restless. This is the reason why patients which are ona fixed diet tend to lose their calm very often. 


Arthur Ashe once said , “start from where you are , use what you have and do what you can.” This can be the best way to have a healthier body. Eat how the body asks and work harder to make it last!

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